Hungry for a quick, nutritious, and colorful meal? Give this Vibrant Veggie Stir-Fry with Garlic Soy Sauce a try. Filled with raw vegetables and rich, tangy sauce, this is an easy and great way to have your vegetables without taking hours to make it.

Why Veggie Stir-Fry Stir-frying is an expedient and healthy way to cook vegetables with none of the nutrients and flavor being compromised. This stir-fry combines broccoli, bell peppers, carrots, and snap peas to make it nutrient-rich and colorful. All the vegetables are united by the garlic soy sauce with its savory, sweet, and tangy flavor to make this stir-fry a meal by itself or with rice or noodles.

Ingredients:

• 1 tablespoon (15 ml) sesame oil
• 1 cup (90 g) broccoli florets
• 1 red bell pepper, thinly sliced
• 1 yellow bell pepper, thinly sliced
• 1 medium carrot, julienned (100 g)
• 1/2 cup (60 g) snap peas
• 1 tablespoon (15 g) fresh ginger, grated
• 2 garlic cloves, minced
• 2 tablespoons (30 ml) soy sauce (or tamari for gluten-free)
• 1 tablespoon (15 ml) honey or maple syrup
• 1 tablespoon (15 ml) rice vinegar
• 1 teaspoon (1 g) chili flakes (optional)
• Cooked rice or noodles, for serving
• Sesame seeds and fresh cilantro for garnish

Instructions:

1. Prepare the Veggies: Chop the bell peppers, julienne the carrot, and separate the broccoli into florets. This ensures even cooking.
2. Heat the Oil: Heat the sesame oil in a large pan or wok over medium heat.
3. Stir-Fry the Veggies: Add the broccoli, peppers, carrot, and snap peas. Stir-fry for 5-7 minutes until tender but still crisp.
4. Add Ginger and Garlic: Toss in the grated ginger and minced garlic, stir-frying for another minute.
5. Make the Sauce: In a small bowl, whisk together soy sauce, honey (or maple syrup), rice vinegar, and chili flakes.
6. Combine and Simmer: Pour the sauce over the veggies, toss to coat, and let it simmer for 2-3 minutes.
7. Serve: Serve over cooked rice or noodles, garnishing with sesame seeds and fresh cilantro.

Nutritional Facts (per serving)

• Calories: 210 kcal
• Protein: 6 g
• Carbohydrates: 29 g
  • Fiber: 6 g
  • Sugars: 11 g
• Fat: 9 g
  • Saturated Fat: 1 g
  • Monounsaturated Fat: 6 g
  • Polyunsaturated Fat: 2 g
• Cholesterol: 0 mg
• Sodium: 650 mg (varies depending on the soy sauce used)
• Potassium: 550 mg
• Vitamin A: 150% of the Daily Value (DV)
• Vitamin C: 160% of the DV
• Calcium: 8% of the DV
• Iron: 10% of the DV

Key Nutritional Highlights:

• Low in Calories: At around 210 kcal per serving, this dish is great for a light yet satisfying meal.
• High in Fiber: With 6 grams of fiber per serving, it supports digestion and helps you feel full.
• Rich in Vitamins A and C: The vegetables, particularly the bell peppers and broccoli, provide a substantial amount of these essential vitamins, supporting immune health and skin.
• Healthy Fats: The sesame oil adds beneficial fats, including monounsaturated fats, which are heart-healthy.

Now, if you use maple syrup instead of honey, this recipe will be fully Vegan. Enjoy 🙂

_{by Sara Liamson}